Monday February 11, 2013

When exercising at any of our Active Gyms in Jersey, it is important to
stay hydrated, this article outlines what is required to keep the
right balance of hydration throughout the day.

We can survive without food for up to a month but can only go 3
days without fluids. Drinking fluids provides us with the most
important nutrients that our body needs.

How much fluid do we need?

The body loses about 1.5 litres a day through the skin, lungs,
digestive tract and via the kidneys as urine.

We make about 1/3rd of a litre per day when glucose is burnt for
energy. Therefore the minimum we need per day is 1 litre.
Ideal is 2 litres per day.

How can we achieve the correct balance?

Fruit and vegetables consist of around 90% water and provide it
in a form easily used by the body.

One kilogram of fruit and vegetables provides approximately 1
litre of water. Therefore if you eat the recommended intake of
4 pieces of fruit and 4 servings of vegetables per day, you are not
only providing your body with an abundance of vitamins, minerals
and beneficial plant chemicals but you are also providing
approximately 1litre of water. This leaves 1 litre to be taken as
fluid.

The remaining litre can be taken in the form of:

• Water

• Herb or fruit teas

• Diluted fruit juice (in moderation)

• Freshly squeezed fruit and vegetable juices.

Water is not simply H20. A typical spring water provides 100mg
of calcium per litre (Therefore 1 litre can provide 1/6th of your
daily 600mg calcium requirement).